Sometimes referred to as an electrolyte, potassium is a naturally-occurring mineral and key nutrient for good health. Your nerves and muscles need it to function properly. It supports digestive and kidney health, regulates blood pressure and helps build strong bones. [1] It’s especially important for your heart, too. [2]
If you’re healthy, your body is generally able to keep potassium levels where they should be. Some conditions, such as diabetes, kidney disease, and alcoholism can disrupt this balance. Illnesses accompanied by conditions like diarrhea and vomiting can also upset potassium balance. Some drugs, like ACE inhibitors and ARBs, can throw off your body’s ability to regulate potassium and lead to high potassium levels.
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Low potassium is a condition called hypokalemia. Too much potassium, or hyperkalemia, leads to high potassium levels, which has similar symptoms as hypokalemia — weakness, fatigue, and even heart arrhythmias in extreme cases. Hyperkalemia often starts with gastrointestinal problems.
The USDA recommends adults get 4,700 mg of potassium daily. According to the World Health Organization, most people around the world, including the United States, don’t get enough.[3] So, to help make sure you’re on track to adequate potassium in your diet here’s a list of 10 foods rich in this important nutrient.
Foods High in Potassium
1. Avocado
Often referred to as a vegetable, the avocado is actually a single-seeded berry that is jam-packed with nutritional benefits. It delivers some of the highest amounts of potassium you’ll find anywhere at around 708.1 mg per cup, or about one serving. Plus, it’s loaded with the ‘healthy’ fats, the powerful antioxidant vitamin E, B vitamins, and it’s low in sugar.
2. Coconut Water
It’s not just the coconut meat that makes the coconut a healthy food. A cup of coconut water, the liquid inside the coconut, provides 575 mg of potassium, and it contains enzymes that stimulate your metabolism. It also contains magnesium, zinc, and iron that help regulate immune function and energy.
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3. Crimini Mushrooms
You can consume 640 mg of potassium in only five ounces of crimini mushrooms. These mushrooms are also an excellent source of vitamin B12, minerals like selenium and antioxidants. When cooking, try lightly sauteing crimini mushrooms to preserve flavor and nutrients.
4. Banana
The banana, also known as Musa acuminate colla, is well known as a top source of potassium. Athletes have a reputation of eating bananas to get an immediate energy boost and to recover from workouts. One medium-sized banana should offer about 360 mg of potassium.
